How to Meditate for Beginners
I can't have a page on how to meditate for beginners without
mentioning the easiest way of all: using brainwave entrainment
products. But I'll save that for a bit later. It can be good
to try a more traditional approach first in any case. After all,
you won't always have that CD or MP3 player with you.
Simple Meditation For Beginners
The most basic meditation techniques involve simply relaxing
and watching your breath. You can meditate like this laying down
if you don't fall asleep too easily, but it is usually better
to sit cross-legged or in a chair. If drowsiness is still a problem
find a position that isn't too comfortable, but also isn't so
uncomfortable that the pain distracts you.
You can experiment with having your eyes half-open, but it
is probably best to close them when you first learn how to meditate.
Beginners also usually need a quiet place, even if you'll later
be able to meditate almost anywhere. So find a quiet comfortable
place to sit or lay down, and relax with your eyes closed.
Let the tension drain from your body, starting with your toes
and working up to your head, becoming aware of each part of your
body for a moment. If it is difficult to relax some part, it
can help to first tense it up and then feel the release of that
tension. You train yourself how to relax in this way.
Once you are relaxed, bring your attention to your breath.
Always breath through your nose if possible. Breath deeply at
first, and then in whatever way feels normal. Almost certainly
many thoughts will arise, but just dismiss them and return your
attention to your breathing - again and again return your attention
to your breathing. Notice the air moving in and out of your nostrils,
and ignore anything else.
That, by the way, is the entirety of this simple breath-watching
meditation for beginners. Do it for about fifteen minutes the
first time (longer later), and then open your eyes. Take a deep
breath or two. Things look different or "new" in some
way that you can't explain, at least if your mind quieted enough
on this first attempt. Whether or not you experience this at
first, you should feel more relaxed, and you may also find that
you can think more clearly.
Other Ways to Meditate
Many types of meditation are more complicated in one way or
another, and perhaps subtly different in what they do for you.
For example, a guided meditation may work better if you too much
difficulty on your own. Visualization during meditation can help
change habits and perspectives.The Buddhist "meditation
on the corpse" may change your outlook on life and death.
There are probably more ways to meditate than you can try in
a lifetime, but the simple one above is a good place to start,
and may be all you need.
If you really have difficulty with meditating, you can also
try brainwave entrainment, which is used in some of the most
popular meditation CDs, like those in the program recommended
below. It doesn't get much easier than just sitting and listening
to a recording that alters your brainwaves.
How to Meditate for Beginners?
Try The Meditation Program
This is the easiest way to meditate. - Steve Gillman